Are you looking for ways to lower the amount of fat you consume? Here are four ways to make healthy meals without using butter or oil.

1. Steaming: Cooking veggies and rice via this method allows you to preserve flavors and nutrients. You can also steam cook fish and meat. If you’re short on time, use a pressure cooker to steam your food.

2. Slow cooking: This is the ideal way to get tender and delicious meals from tough cuts of meat. Since the meat is usually cooked in some sort of broth, there’s no need to add oil or butter to the dish.

3. Étouffée or smothering: Popular in Cajun and Creole cuisine, this method involves cooking fish or seafood in a closed container with the steam from its own juices. The technique also works well with veggies and white meat.

4. Oven cooking: Fish, meat and veggies can all be cooked in the oven without adding extra fat. Using the dry heat alone is called roasting and cooking in broth or wine is called braising. Both are healthy ways to make tasty meals.